My best friend and I started a daily gratitude practice; the results changed our perspectives and lives
Mindset has a tremendous power on how we experience the world. My best friend and I began a gratitude practice two years ago and the impact has been profound. A simple shift in perspective has fundamentally transformed our outlook, and we hope that our story inspires a similar journey for you!
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Since 2017, I have been relentless in my pursuit of physical and mental well-being. From exercising daily to eating over five salads per week, from regular therapy sessions to consistent meditation practice, I thought I had covered all the bases. But still, the weight of stress and anxiety persisted.
In my quest for self-improvement, I scoured the internet for happiness-boosting tips, which all seemed to recommend similar strategies:
Eating a balanced diet
Getting enough sleep
Exercising regularly
Meditating and/or spirituality
Pursuing hobbies
Spending time with loved ones
Journaling
Practicing gratitude
While I had diligently practiced the first six habits for years, journaling and expressing gratitude remained elusive. Despite my frustration, I questioned whether these practices were truly necessary. Wasn't I already intentional in my actions? Would journaling and gratitude truly make a difference?
Then, during one of my Calm meditations, I stumbled upon a concept called the "Gratitude Countdown." It involved listing ten things you’re grateful for each day. Intrigued, I reached out to my close friend, Chad, and proposed becoming accountability buddies for this practice. He was at the tail end of a tough breakup and, unsurprisingly, agreed.
Initially, I anticipated that our tradition would last only a few weeks before fizzling out due to our busy schedules. However, the immediate impact we both experienced was profound. We have sustained this practice for two years, and our commitment has only grown stronger with time.
The first benefit we both experienced was a genuine appreciation for the “small” things in life. Chad, for example, is more grateful for instant coffee than literally anyone else on the planet (yes, this instant coffee shows up 1-2 times per week on Chad’s list). Meanwhile, I’ve become increasingly grateful for my morning routine consisting of a workout, protein shake, and yogurt. We’re consistently more appreciative of things like a good night's sleep, a sunny day, or an energizing Spotify playlist, and the practice of acknowledging those small things makes a massive difference in our daily happiness.
Further, it allows us to reflect on — and be thankful for — the many wonderful people in our lives. Whether it’s family, friends, co-workers, or random strangers, we regularly acknowledge the impact they have on us. Often, this leads to us sharing that appreciation with those people (which in turn, creates stronger relationships, and makes us even more grateful!). And perhaps unsurprisingly, Chad and I know more about one another’s lives than we did previously, which has strengthened an already amazing personal friendship.
A third major benefit is that we became masters at reframing "bad" situations into positive perspectives. A canceled date becomes an opportunity for self-care or spontaneous catch-ups with friends; an unhealthy meal allows us to appreciate our typically healthy eating habits and reduce food-related stress; after sleepless nights, we cherish the nights we did sleep well. The power of reframing is used regularly in therapy, and our gratitude practice allows us to employ it without the need for a professional.
And finally, the true magic of gratitude unfolded when faced with more significant challenges and overwhelming stress. When Chad's father fell from a roof, his father was extremely upset. However, Chad helped his father reframe the situation, recognizing the miracle that no serious injuries had occurred. Similarly, when I discovered a cancerous mole on my left hand, I embraced gratitude for early detection and the absence of further medical interventions.
You may have reservations about embracing a daily gratitude practice, believing you are too busy, there is nothing to be grateful for, or that listing ten things is simply too difficult. However, I urge you to reconsider. The practice of gratitude is a game changer, supported by extensive research.
My most significant advice to you is to find an accountability buddy and start your own daily practice. Trust me; it can have a transformative effect.
Admittedly, I still grapple with anxiety and stress. I've come to understand that exercise, sleep, meditation, journaling, and gratitude alone cannot eliminate these emotions entirely. However, through gratitude, I have learned to better accept and reframe these "negative" emotions, sometimes even finding reasons to be grateful for them.
So, I leave you with a question: what are 10 things you’re grateful for today?